In This ArticleView AllIn This ArticleSore Muscle SootherBrainpower BoosterHeart HelperDepression FighterSleep EnhancerThe Bottom Line
In This ArticleView All
View All
In This Article
Sore Muscle Soother
Brainpower Booster
Heart Helper
Depression Fighter
Sleep Enhancer
The Bottom Line
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Photo: Getty Images / Willie B. Thomas
People have been soaking in hot springs and other bodies of warm water for centuries, just because it feels good, but only recently has research begun uncovering a number of legitimate health benefits of doing so. The benefits of hot baths are mostly attributed to thermotherapy, sometimes referred to as passive heating, which temporarily raises core body temperature and may positively affect cardiovascular health, glycemic control and chronic low-grade inflammation, according to a 2020 review published in theJournal of Applied Physiology.
And a 2021 study in theJournal of Applied Physiologyechoes these findings and states that compared with exercise, hot water immersion seems to provide similar or greater vascular changes in the hour following a hot soak—but with less stress on the cardiovascular system.
“It’s so easy and restful, yet physiologically it conveys a number of the same benefits as going for a run,” saysChristine Patterson, D.N.P., a functional medicine nurse practitioner and owner of Vital Journey Wellness. “When my patients are tired or depressed and have low motivation to exercise, hot baths are a way to get some of the benefits without the exertion.” Regular physical activity is still an important part of a healthy lifestyle, but a hot bath might be a beneficial addition to your routine when your body needs to rest.
A few things to keep in mind: Most scientific studies highlight water temperatures in a range of 100.4°F to 105.8°F as therapeutic. Anything much warmer can be risky for the elderly, pregnant women, children and anyone with a preexisting medical condition, so be sure to consult your health care practitioner if you fall into one of those categories.
“Most studies that show physiologic benefits have the participants bathing regularly, sometimes daily, often at least three to four times per week for around 20 minutes or so each time,” says Patterson.
Showering, adds Patterson, has not been shown to confer the same benefits, likely because it fails to raise core body temperature to the same degree.
Bathing regularly can dry skin out, so while you should avoid perfumed bubble baths and products with fragrances and dyes, you may want to consider addingessential oilsor Epsom salts. Aside from that, just run some water, lean back and enjoy these surprising benefits of warm baths.
Post-workout can be a great time to reap the benefits of hot baths because research suggests that the warmth can ease aches and pains. Specifically, a 2020 review inExercise and Sport Sciences Reviewssuggests that heat therapy may reduce muscle soreness, increase muscle refueling, stimulate muscle protein synthesis (muscular growth) and speed up muscular recovery. It is important to note that this particular study used localized heat—directly applying heat to a muscle.
A small 2019 study published in theInternational Journal of Biometeorologytook 50 women ages 18-60 with fibromyalgia and had them spend 20 minutes in a heated pool either five times a week for two weeks or twice a week for five weeks. They also received a hot mud treatment on their backs during the study. Pain intensity significantly decreased in both groups after one month of treatment.
While more research needs to be done specifically on hot water immersion treatments, if you feel it relieves muscle tension and pain, this is perhaps the best gauge to know if it works for you.
In addition to reducing pain, soaking in warm water may alsoimprove brain function, according to a 2019 review in theInternational Journal of Environmental Research and Public Health. This may be because water immersion seems to increase a brain chemical called brain-derived neurotrophic factor (BDNF), and at the same time also reduces the stress hormone cortisol.
And a 2017 study inAge and Ageingfound that middle-aged men who regularly bathed in a sauna had a lower risk of dementia and Alzheimer’s disease compared to those who didn’t.
Relaxing in a warm tub also relaxes your blood vessels, because the heat causes them to dilate, making it easier for blood to flow through. This temporary decrease inblood pressureis similar to the effects of exercise and may have similar cardiovascular benefits.
A 20-year study of more than 30,000 people in Japan—where the benefits of hot baths have been embraced for centuries—found that those who bathed daily (or close to it) were 28% less likely to develop cardiovascular disease and 26% less likely to have a stroke compared with those who took baths less than twice a week, according to a 2020 study published in the journalHeart.
In a study of 45 people with depression, those who took two 20-minute baths a week at a temperature of approximately 104°F had lower ratings on a widely used depression scale compared to those who exercised for 45 to 50 minutes twice a week, according to a 2020 randomized controlled pilot study published inBMC Psychiatry. Though this is a small study and more research is needed to replicate these findings, they are still interesting and noteworthy.
With that said, there are some conditions and ages, including pregnancy, children and certain heart conditions, that are contraindications to soaking in a hot tub, so check with your health care practitioner for the go-ahead.
It’s also important to remember that a hot soak is just one piece of the wellness puzzle and is not a cure-all. It’s still important to nourish, move and hydrate your body, get plenty of quality sleep and master your stress—and a relaxing bath might help you accomplish some of that.
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